Hi all. I'm looking for some training advice. I work best with a specific plan and was hoping someone could help me come up with one. Here's the scoop:
I just ran my first half marathon yesterday in Indianapolis. I was as slow as I'd planned (11:18 mile ave.) but happy with the result and felt good. In 7 weeks I'd like to run a 10K. It is at a higher altitude (Utah) and a bit hilly.
Any thoughts on a plan that would decrease my long run mileage a bit, but help me boost my speed and prepare me for hills? I live in a pretty flat area. In my last few weeks I was running 5x per week (5mi med, 3 mi faster, 5mi med, 10mi easier)
Take a look at Hal Higdon's intermediate 10K plan (http://www.halhigdon.com/training/51123/10-K-Training-Guide-Intermedite-Program). You can adapt it some to account for the number and distance of runs you do now. Start the speedwork with a little caution. Jumping in too quickly can result in injury. I would also recommend keeping your long run in the 8 to 10 mile range. That's a good distance for 10K training.
Note that you may not adjust to the altitude quickly enough to run a really good race.